Time to get Working out!

New Work Out and Why?

Pandemic 2020

Throughout the past two years of the pandemic many people began working out while at home and it was good. However, I didn't have the time at home to do that and kept plugging along, working in and out of the home. Remember, I'm a physical therapist. So glad I wasn't working in a hospital setting!! I work in pediatrics primarily and during most of the pandemic, we saw patients in the clinical setting. Yes, when EVERYTHING shut down back in 2020, we, too, closed the office. However, we quickly moved to telehealth and that took up almost as much time as going into the clinic.  

After moving to Florida, I find myself with a LOT of time on my hands as I'm in-between jobs and just returned from the east coast. So, what does one do when one hasn't given much time to herself over the pandemic? Start exercising!! 

I plan to walk until I feel ready to run again... if that happens. It's been 6 years since I broke my ankle running (see blog post April 16, 2016). Gosh, a LOT has happened since then! Not to mention, I'm now in my mid-50s and running will be difficult, but not impossible! I do enjoy walking, so for now, that's the challenge! Besides, walking is VERY good for us! (I'll get into the science another day, promise)

Program Week 1:

I started walking every morning except Sundays - it's cliche, but that's my "rest" day. I also decided to start out slowly and varied my route to reduce boredom. So, on Monday, Wednesday, and Fridays I decided to head to the right walking out of my driveway. That way I could backtrack or choose to go longer than the original 1.5 miles for week 1. 

I also decided that Wednesday would be the "perfect" day to be my "hard" day and walk farther.

On Tuesday, Thursday, and Saturdays I decided those would be my "easy" days and I'd pretty well stick to the same 1.4 loop as I go out my driveway to the left. 

My week looked like this: 

Monday - 1.53 miles in 32 minutes

Tuesday - 1.44 miles in 30 minutes

Wednesday - 1.78 miles in 38 minutes

Thursday - 1.47 miles in 38 minutes (with an 8 minute talk with a neighbor)

Friday - 1.54 miles in 31 minutes

Saturday - 1.58 miles in 32 minutes

Program Week 2:

Not only did I feel like I could add more steps into my days, but that I need to add to my work out beyond walking. Though walking is a GREAT workout, especially for those of us who are over 50, I need toning and strength. So, I did a Youtube search as I've always been a lover of exercise classes, and found "Fit Tiff". She had just done a 5-day, 20-minute-a-day workout plan last week and I just did that each day (I'll add a link to each day's workout for your convenience). 

What I like about "Fit Tiff" is that she has a timer in the upper right corner fo the screen with a "ding" for the halfway point and 3-2-1 beep sounds for the end of the exercise time. She gives approximately 20 seconds between the exercises and has a small window in the left upper screen to show what the next exercise will be. She also incorporates a 30 second rest between sets. Well done, Tiff!! (No, I do not know her, but I support anyone with good quality exercise videos out there!)

Monday -     2.07 miles in 49 minutes (again, a talk with a neighbor)

                    20-minute upper body workout: Biceps and Triceps

Tuesday -     1.75 miles in 34 minutes (there are two cul-de-sacs I added in to that loop)

                    20-minute leg day at home: Glutes and quad focus 

Wednesday- 2.5 miles in 50 minutes (I went around the entire peninsula!)

                    No equipment cardio: Cardio and Abs

Thursday -   1.57 miles in 31 minutes

                    20-minute upper body workout: Shoulders and Chest

Friday -        2.2 miles in 57 minutes (met another neighbor and her two dogs!)

                    (no extra exercises today due to patient appointments and Good Friday Mass at 3pm)

Saturday -    2.06 miles in 44 minutes

                    20-minute lower body workout: Inner Thigh and Hamstrings

So, what for next week and where do I go from here? I plan to repeat week 2 for week 3, but add in fully eating Paleo again. Dairy and certain grains like rice and GF oats have made their way back into my diet. I was talking to my adult son, who is casein allergic and has gluten sensitivity, that we need to begin both eating the same. No dairy, no gluten/grains. So, that'll be the week 3 addition to this lifestyle overhaul. I'll check in after week 3 to update my stats for you! At this point, the scale has slightly gone up, which could be a number of things (like increased water weight as I've been drinking more water, or increased muscle weight due to the exercises, etc). 

How can Sunscreen become Safer?

Sunscreen

SUNSCREEN: Boy is that word loaded!  

There seems to be so many confrontational issues today, but sunscreen is quickly becoming another one. Why? Because on one hand, we have the scientists, physicians, and dermatologists who are demanding that we, the public, protect ourselves from the harmful UVA and B rays (ultraviolet rays). On the other hand, we have people who are begging us to protect the environment. The question is: Can we protect our skin from the harmful UVA/B rays AND protect the environment? The answer is: YES! Before I get to the "How?" answer, let's deep dive into the sun and why its rays are so harmful to us. I mean, we were put on this earth... why don't we have innate protection? 

The sun: 

Our sun is at the center of our solar system and referred to as a yellow dwarf star that was formed roughly 4.6 billion years ago.(1) (Want more information on the sun? Click here for the wikipedia link I found this information)  Our sun gives us light that includes visible and not visible light. Some of the not visible light includes the ultraviolet rays that can cause plants to grow and skin to age or burn. It is necessary for our skin to be exposed to the sun for us to make vitamin D, but too much of a good thing can backfire on us by causing skin cancer development. We do have some protection inherent in our skin in the form of melanin. Some of us have more and some of us have less. Regardless, we ALL can get burned and form cancers from sun exposure! 

UVA versus UVB versus other sunlight: 

UVA makes up 95% of the ultraviolet light that gets through our atmosphere and is a longer wavelength than UVB.  Most UVC does not make it through the atmosphere, but helps to make our ozone layers. Most of us know about UVC now as we can buy lights that emit the C wavelength and it's known as being germicidal (2), so we've seen the lamps being used against Covid-19 and other infectious diseases in recent years. UVB is important in plant hormone development and our skin making vitamin D, which is actually a hormone. (3)

KEEP them straight:   UVA = AGING             UVB = BURN                UVC = CLEAN

Blue Light: 

What is "blue light"? Well, it's a part of the visible light spectrum... we know the parts of the rainbow are visible light separated by prism (or water) into Red Orange Yellow Green Blue Indigo Violet or ROYGBIV. So, blue is just one of the colors and is the dominant color we see in our sky. It is also given off by our electronic devices, and because of that it is coming into the limelight as we see that it, too, causes aging of our skin. It also has some negative properties that can cause us not to make as much melatonin (a natural hormone we make as the sun goes down to help us get to sleep) and can contribute to sleep disorders (4). 

Sunscreen vs Sunblock:

Sunscreen is a substance that helps protect the skin from the sun's harmful rays (5). Sunblock is anything that physically blocks the sun from getting to the skin. It can be a shirt, a cream/spray, or a coating on your lens or windows. For the purposes of most articles, "sunscreen" is the term that we use to reference any cream or spray we put on our skin. It is divided into two categories: chemical blockers and physical blockers. 

Chemical blockers are the questionable ingredients when we talk about safer sunscreens for our body and our environment. These include: oxybenzone, oxtinoxate, homosalate, octisalate, avobenzone, and octocrylene. The problem, specifically, with these 6 chemicals is that they are absorbed INTO our body after just ONE use and remain in the skin and blood for weeks after that use! What concern should we have about this? Oxybenzone, octinoxate, homosalate, and aveobenzone are all known hormone disruptors and all contribute to skin allergies and other concerns. (6) As for the environment? Hawaii was the first state to ban sunscreens with oxybenzone and octinoxate in 2018. (7) Since that time, more research has shown that it isn't just those two chemicals that are causing the bleaching of our coral reefs, but a huge list of others! (8) 

Physical blockers are thought of as "safer" because they are zinc oxide and titanium dioxide. However, in order to avoid that white smear that happens with the larger diameter minerals like zinc and titanium, they have been reduced in size to nano particles. Unfortunately, these nano particles can absorb into the body through the skin. Personally, I'd recommend using a "non-nano" formulation which many safer companies are gravitating toward and the EWG recommends. (6) The Environmental Working Group puts together a yearly sunscreen listing for our convenience and you can find that here: https://www.ewg.org/sunscreen/best-sunscreens/best-beach-sport-sunscreens/ (9)

The below image was obtained from: https://savethereef.org/about-reef-save-sunscreen.html

I hope you feel you now know something about sunscreen and why it's important to READ the label! Please do not assume that the product is safe just because the advertisements or bottle claims to be "reef safe" and "mineral" (many that have SPF numbers higher than 30 are augmented with chemicals!). Thank you for taking the time to read this blog! I am here for you as I do my own homework!! 

Lastly, my personal favorite is the Beautycounter sunscreens as they are non-nano zinc oxide and even the sprays do not have propellants in the bottles! If you're interested, you can use the code cleanforall30 for the month of April 2022 as a first time customer!! 

References:

(1) Found on 6 April 2022 at https://en.wikipedia.org/wiki/Sun

(2) Found on 6 April 2022 at https://en.wikipedia.org/wiki/Ultraviolet#UVA

(3) Found on 6 April 2022 at https://pubmed.ncbi.nlm.nih.gov/33549285/

(4) Found on 6 April 2022 at https://www.webmd.com/eye-health/blue-light-skin

(5) Found on 6 April 2022 at https://www.cancer.gov/publications/dictionaries/cancer-terms/def/sunscreen

(6) Found on 6 April 2022 at https://www.ewg.org/sunscreen/report/the-trouble-with-sunscreen-chemicals/

(7) Found on 6 April 2022 at https://biologicaldiversity.org/w/news/press-releases/hawaii-senate-bill-bans-harmful-sunscreen-chemicals-2021-03-09/

(8) Found on 6 April 2022 at https://savethereef.org/about-reef-save-sunscreen.html

(9) Found on 6 April 2022 at https://www.ewg.org/sunscreen/best-sunscreens/best-beach-sport-sunscreens/

New Puppy, New Life!

New Puppy, New Life!

Gosh, I look back at the last blog posting I did and wonder where the time has gone and why it's been so long since then.  Obviously a LOT has happened since that time (yes, my uncle's killer/drunk driver was sent away for murder, so that helps with closure) AND we moved back to mainland USA AND we got a puppy!!

Kuromi is a black goldendoodle.  She was the last of her litter and my sister-in-law figured it was time for me to have someone to love again.  She was right!!  Kuromi has brought light back to my life... frustration, too.  I mean, if you have never had a puppy you just do not realize (or remember as in my case) HOW  MUCH  WORK a puppy is!!  But, did ya look at that FACE!!??

We decided to do puppy school for not only socializing her with other dogs, but with other people, too.  Kuromi loves people SO MUCH she explodes when someone comes up to her!  Her trainer put it this way: The person is like when you shake a can of coke... shake as they walk toward her, then it opens as soon as they get to her!"  Needless to say, I learned real fast how to stick up for my baby girl and let people know we're not ready for petting.  So, if you haven't ever asked if you can pet a dog before touching it?  Please do!  I also have no problems pulling another fiesty dog off of mine at a dog park.  I noticed that we always pull our dog away... what if your dog is the one on the ground and the other is on her?  That's Kuromi... the one on her back on the ground allowing the other dog to bite at her neck. *sigh* So, YES, I'll pull the other dog off her and let her take a break.  What should you do in this instance?  Don't be afraid to stick up for your dog and pull the other off him/her!!  If their owner has an issue with you touching their dog, silently point out the rules prohibiting aggressive dogs in the park.  (all parks have rules)

Shameless plugs for puppy rearing items (note: I do not get anything for plugging any of these!):

Kissable Canines - dog training in Springfield VA

Calming Signals - great information on how dogs calm each other and themselves

Puglife Harness - for a harness that I use to attach her seatbelt to and to walk her.  I'm sure there are less expensive ones or similar ones that you can find.  This is just what I use and I feel safe with her in the car with her seatbelt plugged into it.

Carseat Cover and Seatbelt - This is the one I bought.  It's just a touch too big for the backseat of my car, but fits the truck perfect!  It came with two "seatbelt" which are a strap that clicks into the seatbelt plug and hooks onto her harness.  She is able to stand and turn around with it on.  We have done two long trips (one to Florida and one to NC) with her using this system and she's very comfortable... I'm comfortable, too, as she's safe!

Groundhog Day

Groundhog Day = REbirth Day

2015 with my Uncle John (L) and Dad (R)

Groundhog day has special meaning to my family as it is my Uncle John's birthday.  Well, now, it is his death day, too.  He was killed by a drunk driver last year on his 84th birthday.  However, I refuse to let that define this day... it is now his REbirth day.  I prefer to think of his rebirth into Heaven.  That could go into a whole conversation about what happens after death, but the reality is... this isn't the forum for that.  

I just miss you, Uncle John. 

Social Media and Online Parties

I had my first online Beautycounter Social last night!  I was so nervous... but, now that it's over... I ask WHY?  Why was I nervous?  I think that when a person has gone through many changes in her life to live a cleaner, healthier lifestyle, she (ok, me!) starts to worry no one will take her seriously anymore.  However, I decided to put myself out there and start helping others to live a cleaner, safer, life.  

Was the online party a success?  Well.... I got one order.  From my Daughter-in-law.  BUT... it was a learning experience for me AND those who did "attend".  Will more orders come in?  That remains to be seen.  I will be bringing samples of shampoo/conditioner sets to a friend next week.  

What defines a "success" anyways?  Webster defines success as "a favorable or desired outcome".  

But, WHO determines if the outcome was favorable or desired?  ME!  Yep... little ole me!  I have to admit that before the party, I set my desired outcome to be 2 orders.  Well, so far I have one.  So I revised my determination of whether the party was a success on the fact that I DID MY FIRST ONLINE PARTY!  So, there.  I pushed out of my comfort zone and did it.  I also had fun during the party.  So... success?  Yep.  I'm gonna count this as a favorable outcome.  

Valentine Facebook Beautycounter Party

Now, this blog was started back in 2011 when I was doing all the research I needed to see how to change my diet and why the Paleo and Primal approaches were important for overall health.  So, the next few blogs will deal with how changing what goes on our body can be just as big of a deal as what goes into our body.   Hope you'll join me!!  

Good-Bye 2017, Welcome 2018!!

Wow was 2017 quite the year for us!! 

Jan 2017:  A quick rundown is that my son moved from Hawaii to Virginia Beach, VA right before Christmas 2016... so, that means no son for New Years! 

Feb 2017:  My dearest uncle, Uncle John (Dad's second oldest brother), died very unexpectedly in a car accident on his 84th birthday at the beginning of February.  I still tear up thinking about losing him.  How blessed we feel having him visit May 2016!  Unfortunately, a few weeks later, my husband's aunt, Aunt C.C., passed soon after being diagnosed with ovarian cancer.  She was quite the wonderful lady and we count ourselves blessed for having her visit us November 2016.

Mar 2017:  Our sweet Buddy, an 11 year old standard poodle, succumbed and died from a cardiomyopathy on our 6th anniversary of the Great Japan Earthquake/Tsunami... March 11th.  By this point we were reeling... then we decided to move back to Northern VA with Hubby's job.  Hard decision, but based on our losses, we felt it was the right time to be closer to family.  Our house was put up for sale mid-month and sold in 3 days!!  OVER asking price. 

April and May 2017:  Went by in a blur between me having to say sad good-byes to my work family - Ohana, and my favorite patients, to us packing up our last military-paid move (yes, you get one last one after retirement!), cleaning our house to prepare for closing day, and us actually flying off island on 19 May.  I think I vaguely remember our oldest coming to visit for a few days in there somewhere... Our first destination was to Hubby's parents' house in the panhandle of Florida... just in time for the HOT and MUGGY weather! 

June 2017:  While in Florida, we helped our oldest son and his amazing wife move 2 hours west in the panhandle in his first Air Force move.  While there, I had the opportunity to spend time with one of my dearest friends, a chiropractor with whom I worked when I did my reserves.  She truly has a bit of my heart... Back to the move of my oldest:  first time Home owners!!!  This meant they could truly do anything they wanted!  First was to clean this cute home and I got on my hands and knees to chip in. 

July 2017:  Journeyed to Virginia to receive our household goods.  We slept in the basement for about a month prior to getting our furniture.  Hubby had a great idea: put two twin air mattresses (the tall kind) next to each other and make a king-sized bed.  Truly genius!! 

August 2017:  Family visits complete with helping my parents move 6 hours west in North Carolina!  Also meant we got the player piano I've always wanted as their new house is considerably smaller than their old one as it has no basement. 

September 2017:  Visited my youngest in Virginia Beach and met up with an old friend... yes, probably the longest friend I have!!  We met back in 8th grade and kept finding each other over the years.  Fortunately, we were there to help my youngest move into a new apartment.  (seriously!  Another move!!)  It also allowed me to spend my birthday with my friend, my son, and my nephew's family. 

October 2017:  The birth of a grand-niece!!  Though I already have a grand-nephew, he was born the same month we moved to Japan.  So... it is very special to get to live so close! 

November 2017:  My husband's family descended on us for Thanksgiving... at the end of that visit, we had a small pin-on ceremony for my oldest as he promoted in the Air Force, then I took off with my parents to finally meet my Grand-niece.  I cried as I watched my parents hold their first ever Grand-daughter... yes, great grand-daughter, and it was beautiful! 

December 2017:  My family descended on us for Christmas... I'm here to say, my marriage survived... but we will NEVER host Thanksgiving then Christmas in the same year again!! 

So, our year went from heartbreak to family... and I'm so glad to have a little time to myself now.  (my next blog will tell ya what's next for me!!) 

Happy New Year, everyone!! 

Ketogenic Diet and life events

So... how did lent go on the ketogenic diet?  GREAT!

I lost 10 lbs in 40 days.  Then, it was Easter and CANDY!!!!  and WINE!!! (yes, I gave up wine, too)

Then... on the day after Easter, I fell during my morning run (during the walking portion of the Couch to 5K, I was on Week 2 Day 1) and broke one ankle and sprained the other pretty badly.  Crutches and a boot.

Yes, I fell and punctured my dorsal artery! 

Hubby got me home and put ice on!

Right side looked WAY worse than left

Deciding whether to go to ER

I was trying to figure out how to get myself back to work... and my sweet girl was trying to love on me...

So sad her mommy is hurting.

... two more days later, my sweet girl, Cheyenne, went downhill FAST and was suffering, so we had to do the unthinkable and put her to sleep.  it was horrible and I find myself just sitting down and doing the ugly cry when I notice it's 7:30 and I'm "supposed" to be giving her insulin shot, or it's 5pm and her dinner time... or just sitting watching TV and not have her come nuzzle me... or making dinner and notice there's no girl to step over...

She just couldn't hide her pain and suffering anymore...

Needless to say... gaining back 4 lbs was kinda understandable.

So, to end those two horrible weeks, I am going to join KetoDiet's 60 day challenge.

I succumbed and made measurements and took my weight, but have to take "before" pictures.  I've found that doing the photos and taking measurements make it all "REAL".

Will you join me?  I promise to be better at posting recipes I've found and updates, good research I've found, etc.  Promise!!!

Bullet proof Coffee

Good Morning!! 

My Beatles mug from the Skylarks.

 Bullet proof Coffee.  The only way to drink it when trying to avoid dairy and sugar.  Well, not completely avoid dairy.  You see, it has KerryGold butter in it :)  OK... I used what I had on hand and have to admit to not having the quality coffee or oil he used.  However, I remember a few years back... before he trademarked the coffee name and started selling his own brands... the recipe was with coconut oil and MCT (which I MUST go out and buy).  Granted, smart guy that he is, he went out and made it more bullet proof and now sells all ingredients required.  But, when must use what's on hand, one uses organic coconut oil and KerryGold butter.  :)  It's nummy!!

Why start out with coffee with so much fat?  It "breaks my fast" with fat and jump starts my day toward burning ketones.

This morning, I'm heading over to the Vitamin Shoppe to get the recommended morning supplements  that I don't already have(via Maria and Keto-Adapted book) and to refill those I do and already take.  I already took my 1500mg L-glutamine, Beef Liver (yes, grass-fed), Raw B-complex, Ashwaganda, Transitions, 1000mg L-lysine and 44mg Zinc.  (yep, I put in some links... some, so you know what they are and others so you know where you can buy them)

Before I eat my "frambled eggs" (even before it was a craze with a cute name, I've love to crack 2-4 eggs directly into a hot frying pan and let them set slightly, then mix them around.  I love the flavors that aren't completely scrambled together!), I'll take my probiotics.  

Exercise.  Not today.  Probably not this week.  Well, I'll preface that with saying... Yes, I'll still do my hip and arm exercises with my patients.



So.... after writing this... I ended up getting sick to my stomach for the rest of the day.  Ate the chicken bone broth I had in my crock pot and only that... Needless to say, first day on the Keto-Adapted diet didn't go well.  Feeling somewhat better on day two.  Did not take any supplements "just in case" and am only having chicken bone broth again today.